Strength Workout - 011
Type: Full Body – Foundational Strength
Duration: About 30 minutes
Overview
This functional full-body workout blends foundational strength with low-impact conditioning to support strength, balance, and longevity in everyday movement. You’ll move through three supersets, repeated for three rounds each, targeting the glutes, chest, back, legs, and core.
With just a long resistance band and a chair, this session is designed to be simple, effective, and accessible—perfect for home practice or when you’re short on time and equipment.
Workout Format
Each set includes two exercises performed in an alternating format for three total rounds.
Set 1 | 3 Rounds – Alternate 1a & 1b
1a. Bodyweight Glute Bridge
Equipment: None
Reps: 10
Focus: Posterior chain activation, core stability
1b. Single Arm Banded Row
Equipment: Long resistance band
Reps: 10 each side
Focus: Back strength, shoulder stability
Set 2 | 3 Rounds – Alternate 2a & 2b
2a. Squat to Chair
Equipment: Chair
Reps: 10
Focus: Lower body strength, form control
2b. Banded Chest Press
Equipment: Long resistance band
Reps: 10
Focus: Chest activation, postural alignment
Set 3 | 3 Rounds – Alternate 3a & 3b
3a. Knee Over Toe Lunges
Equipment: Long resistance band
Reps: 10 each side
Focus: Quad and knee strength, ankle mobility
3b. Bodyweight Adduction
Equipment: None
Reps: 10 each side
Focus: Inner thigh strength, hip stability
